Passion Fruit: Properties, Benefits and Recipes

Passion fruit is native to Brazil, where it is also known as Maracujà. It contributes to good heart and intestinal health and to the beauty of the skin. Let’s learn about the important benefits of this tropical fruit.

Description of Passion Fruit

Passion fruit, known for its unique appearance and distinctive flavor, is a tropical fruit that belongs to the Passiflora genus. This exotic fruit is renowned for its health benefits, delightful taste, and versatility in culinary applications.

The passion fruit is typically round or oval in shape, and its tough outer rind can vary in color from dark purple to golden yellow. When you cut it open, you’ll find a jelly-like pulp filled with small black seeds. This pulp is the edible part of the fruit and is what gives it a distinctive sweet-tart taste. The aroma is often described as fragrant and tropical, making it a sensory delight.

Nutritionally, passion fruit is a powerhouse. It’s rich in vitamin C, dietary fiber, and various essential minerals. The seeds are not only edible but also contribute to the fiber content. The fruit is known for its antioxidant properties, which can help combat free radicals and protect cells from damage.

In addition to its nutritional value, passion fruit is associated with several health benefits. It is believed to support heart health due to its high levels of dietary fiber and antioxidants, which can help lower cholesterol and blood pressure. The fruit is also a good source of vitamin A, which is essential for healthy skin and vision.

Passion fruit is also a versatile ingredient in the culinary world. Its sweet and tangy flavor can be used in a wide range of dishes, from desserts like tarts and sorbets to savory dishes, including salads and marinades. Its juice is a popular choice for making refreshing beverages. Whether you enjoy it fresh, as a juice, or in various recipes, it is a delightful and nutritious addition to your diet. Its unique combination of flavor and health benefits makes it a beloved fruit in many parts of the world. Let’s find out better some distinctive qualities of this surprising tropical fruit.

Properties of Passion Fruit

Passion fruit is renowned for its remarkable properties, both in terms of its nutritional content and its potential health benefits.

Here are some key properties of this tropical fruit:

• Rich in Vitamins and Minerals: It is a good source of essential vitamins and minerals. It is particularly high in vitamin C, which is crucial for a strong immune system and healthy skin. It also contains vitamin A, which is important for maintaining good vision and skin health.
• High in Dietary Fiber: The fruit’s pulp and seeds are rich in dietary fiber, which is beneficial for digestion and can help regulate bowel movements. Fiber also plays a role in maintaining healthy cholesterol levels.
• Antioxidant Power: Passion fruit is packed with antioxidants, including vitamin C and beta-carotene. These antioxidants help protect the body’s cells from damage caused by free radicals, which can contribute to various health issues, including chronic diseases.
• Immune System Support: The vitamin C content in this tropical fruit enhances the immune system’s ability to defend against infections and illnesses.
• Skin Benefits: The vitamin A in this fruit is excellent for maintaining healthy skin. It aids in repairing and regenerating skin cells, potentially contributing to a more youthful and radiant complexion.
• Low in Calories: It is a low-calorie fruit, making it a suitable choice for those watching their calorie intake. It can be a satisfying and guilt-free addition to a balanced diet.

Overall, passion fruit’s combination of exceptional taste and numerous health-promoting properties makes it a valuable addition to a wholesome diet, contributing to overall well-being.

Calories and nutritional values ​​of Passion Fruit

Here are the approximate nutritional values for 100 grams of passion fruit:

• Calories: About 97 calories
• Carbohydrates: Approximately 23 grams
• Dietary Fiber: Roughly 10 grams
• Sugars: About 11 grams
• Protein: Approximately 2.2 grams • Fat: Less than 1 gram
• Vitamin C: Around 30 milligrams (50% of the recommended daily intake)
• Vitamin A: About 1270 international units (IU) (25% of the recommended daily intake)
• Potassium: Approximately 348 milligrams
• Iron: Around 1.6 milligrams

These values can vary slightly depending on factors like the fruit’s ripeness and variety. It is a nutritious fruit with a good amount of dietary fiber, vitamins, and minerals, making it a healthy choice for those seeking a flavorful and beneficial addition to their diet.

Benefits of Passion Fruit

Passion fruit offers a variety of health benefits due to its nutrient-rich composition. Here are some of the key benefits of consuming this exotic fruit:

• Rich in Antioxidants: It is loaded with antioxidants, including vitamin C and beta-carotene. These compounds help protect your cells from damage, potentially reducing the risk of chronic diseases.
• Heart Health: The fiber can help lower cholesterol levels and reduce the risk of heart disease. It may also help regulate blood pressure.
• Digestive Health: The high fiber content promotes healthy digestion, regular bowel movements, and supports a balanced gut microbiome.
• Skin Health: It is a good source of vitamin A, which is essential for maintaining healthy skin, promoting collagen production, and reducing the signs of aging.
• Weight Management: This fruit is relatively low in calories and contains fiber, making it a satisfying and nutritious addition to a weight-conscious diet.
• Blood Sugar Control: The soluble fiber in this fruit can slow the absorption of sugars, helping to stabilize blood sugar levels and potentially reducing the risk of type 2 diabetes.
• Eye Health: The vitamin A content in passion fruit is beneficial for eye health and may reduce the risk of vision-related issues.
• Immune Support: The high vitamin C content in passion fruit boosts the immune system, helping the body fight off infections and illnesses.
• Anti-Inflammatory Properties: It contains compounds that can help reduce inflammation, potentially offering relief for conditions like osteoarthritis.
• Hydration: The fruit has a high water content, which can help keep you hydrated. Incorporating passion fruit into your diet can be a delicious and nutritious way to enjoy these health benefits.

Whether consumed fresh, as juice, in smoothies, or as an ingredient in various recipes, this tropical fruit can contribute to your overall well-being.

Contraindications of Passion Fruit

While passion fruit is generally safe for consumption by most people, there are a few contraindications and considerations:

• Allergies: Some individuals may be allergic to passion fruit. Allergic reactions can range from mild symptoms like itching and hives to severe reactions that involve difficulty breathing. If you suspect an allergy, consult a healthcare professional.
• Interactions with Medications: If you’re taking specific medications, especially those that affect blood pressure or blood sugar, consult your healthcare provider. This fruit might interact with some drugs.
• Gastrointestinal Sensitivity: The high dietary fiber content in passion fruit can have a laxative effect on some people if consumed in excess. If you have a sensitive stomach or gastrointestinal issues, it’s advisable to moderate your intake.
• Caloric and Sugar Content: If you’re watching your calorie or sugar intake, be aware that passion fruit does contain calories and natural sugars. While it’s not high in calories or sugar, it’s still worth considering if you have dietary restrictions.
• Pregnancy and Breastfeeding: It is generally safe during pregnancy and breastfeeding when consumed in moderation.

However, it’s a good idea to consult with a healthcare professional for personalized guidance. As with any dietary choice, it’s essential to use moderation and be aware of your own health conditions and potential sensitivities. If you have concerns or specific health issues, it’s a good practice to consult with a healthcare provider before making significant changes to your diet.

Differences between Passion Fruit and Sweet Granadilla

Alongside the popular variety of passion fruit (passiflora edulis) we are talking about, which has dark purple skin, there is also a second variety of passion fruit (passiflora edulis flavicarpa), more commonly known as sweet granadilla, which features yellow skin and slightly larger dimensions.

Both sweet granadilla and passion fruit belong to the same plant family, Passifloraceae, but they come from different species within that family and they have different appearance and flavor.

Granadilla fruits are generally larger than passion fruits. Granadilla has an oval or round shape, and its skin is smooth and hard, ranging in color from yellow to orange. Passion fruit, on the other hand, is smaller and has a round or oval shape as well, with a wrinkled and dimpled skin. The color of passion fruit can vary from purple to yellow.

Granadilla has a sweet and tangy taste, often described as a combination of pear and banana flavors. It has a softer, jelly-like pulp with edible seeds. Passion fruit, on the other hand, has a more intense and tart flavor. The pulp of passion fruit is juicy and filled with small black seeds, which are also edible.

Did You Know That?….

There is a misunderstanding that often accompanies the name of this fruit: it is called passion fruit not for its alleged aphrodisiac properties, but for the shape of the flower’s corolla which recalls the image of the crown of thorns worn by Christ during his crucifixion.

How to eat passion fruit

This exotic fruit, known for its highly aromatic pulp, can be enjoyed in its natural form. Notably, passion fruit juice serves as the foundation for numerous recipes and as a versatile ingredient in various culinary delights, including fruit juices, mousses, creams, sorbets, cocktails, liqueurs, and other alcoholic beverages.

Pro Tip: Consider trying passion fruit juice as a delightful addition to your homemade yogurt for a unique and flavorful twist.

Two recipes with passion fruit

Last, here are two delicious recipes that feature passion fruit you might try:

Passion Fruit Smoothie

Ingredients:

• 2 ripe passion fruits
• 1 cup of plain yogurt
• 1/2 cup of fresh orange juice
• 1 tablespoon of honey (adjust to taste)
• Ice cubes (optional)

Instructions:

• Cut the passion fruits in half, scoop out the pulp, and place it in a blender.
• Add yogurt, fresh orange juice, and honey to the blender. If you prefer a colder smoothie, you can also add some ice cubes.
• Blend all the ingredients until you achieve a smooth and creamy consistency. Taste the smoothie and adjust the sweetness with more honey if needed.
• Pour into a glass and enjoy your refreshing passion fruit smoothie!

Passion Fruit Tart

Ingredients (for the crust):

• 1 1/2 cups of graham cracker crumbs
• 1/3 cup of melted butter
• 1/4 cup of sugar

Ingredients (for the filling):

• 4-5 ripe passion fruits
• 1 can (14 ounces) of sweetened condensed milk
• 3 egg yolks

Instructions (for the crust):

• Preheat your oven to 350°F (175°C).
• In a bowl, mix the graham cracker crumbs, melted butter, and sugar until well combined.
• Press this mixture into the bottom of a tart pan to form the crust.
• Bake the crust in the preheated oven for about 10 minutes or until it’s lightly golden. Remove it and let it cool.

Instructions (for the filling):

• Scoop the pulp of the passion fruits into a bowl and remove the seeds.
• In a separate bowl, whisk together the sweetened condensed milk and egg yolks.
• Add the passion fruit pulp to the condensed milk and egg yolk mixture, and gently combine.
• Pour this passion fruit filling into the cooled crust.
• Bake in the oven for about 15-20 minutes or until the filling is set but still slightly jiggly in the center.
• Allow the tart to cool, and then refrigerate for a few hours before serving.

These two recipes showcase the delightful flavor of passion fruit in a smoothie and a delectable tart, perfect for enjoying this exotic fruit in different ways.

More on tropical fruits

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• Curuba
• Sweet granadilla
• Açaí berries
• Rambutan
• Cherimoya
• Starfruit
• Finger Lime
• Salak or Snake Fruit
• Maqui
• Longkong
• Pomelo
• Papaya